Incorporate these moves into your workout three to four times a week to stretch and build all muscles.
Traveling Plank with Walkout
Start with forearms on the floor, elbows directly under your shoulders, and legs extended behind you. Step one hand backward so it’s under your shoulder; do the same with your other hand, straightening your arms to press up into a push-up position. Walk your hands out as far as you can without letting your hips drop, then reverse the movement to return to start. That’s one rep. Repeat 10 times.
Dumbbell Squat with Rotation
Grab a dumbbell with both hands and hold it in front of your chest, feet slightly more than shoulder-width apart. Keeping your core tight, sit your hips back and bend your knees to lower into a deep squat. Press through your heels to stand, rotating your torso to the left and pressing the weight overhead, your arms fully extended. Reverse the movement to return to squat, then repeat on the other side. That’s one rep. Do 10 times.
Stand with feet close together, arms at your sides and shoulders back. In one motion, jump your feet out wide and bend your knees to lower into a squat as you raise your arms to shoulder height and open your torso to the left to reach your right hand toward your right foot and your left hand directly overhead. Quickly reverse the movement to return to start, and repeat on the other side. That’s one rep. Repeat 10 times.
Single Leg Dumbbell Row
While holding a dumbbell in your right hand, bend forward, and raise your right leg behind you, keeping the weight directly under your right shoulder. Keeping your back flat and core tight, bend your right elbow to pull the weight to your chest; pause, then lower back to start. That’s one rep. Do 10, then switch sides and repeat.
Place both palms on chair or counter, but don’t put your weight on it. Pull abs in, tuck pelvis, extend left leg directly behind right leg, and point toes. Lift left leg out to side, keeping right hip down and both hips facing forward. Do three sets of 20 reps. Repeat with right leg.
Lastly, to get a body like a dancer…Dance! It is one of the best ways to go about this goal, and it’s fun! This physical activity burns a lot of calories and the sporadic movements call upon many muscles. If you really want to have that kind of shape, start dancing!
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.